All About Quinoa

Have you tried quinoa (KEEN-wah) yet?

In my experience, people are so weirded out by the name that it scares them off of trying this superfood. Quinoa is a highly nutritious whole grain that comes in three colors: white, red, and black. It is also gluten-free, making it an option for celiac disease patients.

Fast Quinoa Facts:

Excellent, complete protein source: contains all 9 essential amino acids.
Excellent source of magnesium
Excellent source of manganese
Excellent source of fiber
Good source of zinc
Good source of iron
Good source of folate
Good source of potassium
Contains antioxidants
Low glycemic index score

Because quinoa’s amino acid profile is well-proportioned, it is a great option for vegetarians to increase their protein intake.

How To Cook Quinoa

Some quinoa on the market will specify that is has been pre-rinsed and is ready to cook. Make sure to read the label and if it is not specified, you will have to rinse the quinoa in a fine mesh strainer with cold water for a few minutes. Rinsing with water will rid the quinoa of a bitter coating called saponin.

To enhance the natural nut-like flavor of quinoa, you can toast it in a saucepan before adding liquid.

Finally, you can cook quinoa the same way as you cook rice, with a 1:2 grain to water ratio. Like with rice, quinoa will taste better if seasoned or cooked in a broth instead of plain water. I personally like to use chicken bouillon added to water.

Bring a pot of liquid to a boil, lower heat to bring to a simmer, and cook covered for 15-20 minutes. When you turn off the heat, let it rest about 5 minutes and then fluff up the quinoa with a fork. Super easy and nutritious!